Declined Reverse Curl

This exercise is only suitable for persons with strong abdominal muscles. 

Lie on your back on a suitable declined bench, (the higher the decline, the harder the exercise) with your head at the top end of the bench, both hands securing your position.

Lift both legs up, aiming to bring your feet vertically inline with your pelvis, legs straight. If you have weak abdominal's or poor flexibility you may have to bend your legs, however try and keep your thighs vertical (knees above your pelvis).

Slowly contract your lower abs, aiming to push your pelvis and lower back 1 - 2 inches off the floor, taking your feet vertically upwards.

Avoid any swinging of legs forward and back, as this momentum is what lifts the back and reduces the benefits of the exercise. Crossing the legs aids in stability, and as such makes the exercise easier.

Aim to lower your legs down under control, in a slow negative action in order to work in both directions for this exercise.

Use your arms to secure your position on the bench, rather than pulling on them to initiate the movement.

Aim to work for 8 - 12+ reps for 2 sets.

As you become stronger, increase the decline on the bench, and also consider wearing small ankle weights.